A Basic Guide to Indian Spices & Herbs

Chilli (dried/fresh/powdered)
Used extensively in Indian cookery for its strong, fiery taste, and comes in many types and strengths - predominately green and red.
AKA: Lal mirch, Hari mirch, Morich, Lanka, Lal marcha, mulagu, Marichiphala Ujjvala, Mirapakaya

Cinnamon (Cinnamomum verum)
One of the spices in Garam masala, this is the bark of the cinnamon tree and its sweet flavour is used in curries, masala chai and certain vegetables and Indian desserts.
AKA: Dalchini, Erikkoloam, Dalochini, Durusita, Twak, Illavangam, Lavanga pattai, Lavangamu

Curry leaves (Chalcas koenigii)
Used to season dishes, these can be dried but lose their delicate scent so it is best to use fresh.
AKA: Kari patta, Kareapela, Karuveppilai, Karuvepila, Katneem, Bursunga, Bowala, Karepeku, Karivepaku, Girinimba, Suravi

Cloves (Eugenia caryophyllata)
Another Garam masala constituent, with a pleasing flavour that is easily lost. Used to flavour curries, masala chai and certain vegetables
AKA: Laung,Lavang, Lavanga, Labango, Grampu, Krambu, Shriisanjnan, Lavangalu

Cardamom pods (eliachi)
Used flavour curries, masala chai and certain vegetables as well as Indian desserts. The highly fragranced pods are often found in rice, as well as being used in Garam masala.
AKA: Eliachi, Choti elaichi, Yellakai, Elathari, Elakkaai, Yalukalu, Ellakai

Black Pepper (Kala Mirchi)
Used to season Indian cuisine at many cooking stages and as a table condiment.
AKA: Kala mirchi, Gulki, Menasu, Kuru mulagu, Marichan, Vella, Krishnan, Krishnadi, Savyamu, Miriyalu

Fenugreek (Semen Foenugraeci)
Actually a strongly flavoured lentil, used for its bitter taste and with a background in simple medicines. Becomes unusably bitter if burned.
AKA: Methi (seeds), Kasoori methi, Sag methi (leaves), Mente, Methri, Vendayam, Mentikura, Mentula

Ginger (Rhizoma Zingiberis)
Not essential, but very good for providing a warm, fragrant flavour.
AKA: Adrak, Sonth, Alla, Inchi, Ada, Adraka, Shringaveran, Sringaaran, Allam, Ingee

Tamarind (Pulpa Tamarindorum)
Used to provide a sourness to curry, and often used as a substitute for tomatoes. Used a lot in south Indian cookery.
AKA: Imli, Amla, Huli, Hunise mara, Puli, Imbli, Tintiri, Tintiddii

Takeaway Curries - Be Warned!

Curries are among Britain's favourite dishes, with the UK Indian food industry worth £3.2billion, accounting for two thirds of all eating out and South Asian restaurants in Britain serving 2.5million customers every week. Chicken Tikka Masala is often cited as "Britain's national dish" due to its vast popularity, but be warned - it's also highly calorific.

It should be no surprise that a cuisine typically rich in oil and ghee (clarified butter) is also high in calories, but according to research by "Which" Magazine on takeaways, the average Indian takeaway was more fattening than both Chinese takeaways or home-delivered pizza, containing 23.2g of saturated fat; the daily maximum for a woman is only 20g. The research also showed that a naan bread contained more calories than a Chicken Tikka Masala.

The research comes as geneticists warn that South Asians are at greater risk of coronary heart disease and Type 2 diabetes. A spokesperson for the magazine said: "we would like people to be aware of just how much of their daily food intake comes in just one meal. Highlighting healthier options is useful, but ultimately we want consumers to have much clearer information about fat, sugar and salt levels."

There has been a lot of pressure on food retailers in recent months to provide clear nutritional information, but takeaway outlets are not legally required to give this, which can make nutritional comparison difficult for anyone trying to control their fat, salt and calorie intake. With that in mind, why not try our healthy curry recipe below?

Sunrise Healthy Curry Recipe

You'll need:

• 2 lb (900g) lean meat/mince or diced, washed vegetables (eg. capsicum peppers, broccoli, mushrooms, runner beans)
• 1 heaped tspn red chilli powder
• 2 heaped tspns ground coriander powder (Dhaniya)
• 2 heaped tspns cumin powder (Jeera)
• 1 heaped tspn turmeric powder (Haldi)
• 1 level tspn black pepper
• 1 level tspn fennel seeds
• 1 level tspn fenugreek seeds
• 1 level tspn salt
• 1 medium cup extra virgin olive oil (you can use sunflower or vegetable but these contain less monounsaturated fats which are better for you)
• 1 tin chopped tomatoes
• 5 medium onions
• 4 cloves garlic
• 1 ginger root
• 2 tspn garam masala powder
• Handful fresh coriander, chopped
• Fresh, chopped green chillies (1 for mild, 3 for medium, 5 for hot)

1. Heat the olive oil in a large metal pan on a moderate heat. Finely chop the onions and add to the hot oil with the salt.
   Stir occasionally until the onion becomes translucent. Meanwile, peel and finely chop the ginger and garlic, and add along with the tomatoes once the onions are ready. Bring to the boil and cook for 15 minutes.
2. Now prepare and add your meat/vegetables. If using mince, lightly fry first and drain the fat before adding to the curry base you've just made. If using chicken or vegetables, add to the base 30 minutes after adding the powders/seeds as these require a shorter cooking time and allow the seeds to cook.
3. If you're using meat/mince, stir for 5 minutes. Then add 3 medium cups of water and bring to the boil, before turning the heat down to a simmering level. Stir in the powders and seeds (not the garam masala, chillies or coriander), cover and continue to simmer for up to an hour (chicken/vegetables will need no more than 30 minutes) until the meat pieces/vegetables become tender - keep checking for this.
4. Finally add the garam masala, most of the chopped coriander and the chillies (to taste) and cook for 10 more minutes. Garnish with chopped coriander and serve with warmed wholemeal pittas, boiled basmati rice or chapattis.
5. You can make your own chapattis by mixing chapatti flour with water, until a workable dough is achieved. Divide into small balls, then roll flat into discs and place on a hotplate/dry frying pan for 20 seconds either side, and finish off on an open flame for a few seconds until the discs begin to char. Wrap in a towel to retain moisture while you cook the others, until you have enough.